What to Eat When You Have the Flu: Foods to Soothe Symptoms

You may not feel like eating when you’re sick with the flu (influenza virus infection), but eating right can help you recover faster. Proper nutrition helps your immune system fight the infection and gives your body the nutrients and energy it needs. This article will describe what to eat when sick with the flu and also foods to avoid when sick. 

Best Foods To Eat When You Have The Flu

1. Chicken Soup and Broths

Chicken soup has long been considered the go-to food for upper respiratory tract infections such as the common cold and flu. Lab experiments have shown that it has mild anti-inflammatory properties, helping to reduce congestion and ease symptoms during respiratory infections. 

Warm liquids like chicken soup and broths can also help to clear congestion, soothe a scratchy throat, provide hydration and electrolytes, and are easy to digest.

2. Fruits High In Vitamin C

Vitamin C is vital for immune function and can help ease flu symptoms by supporting the immune system, potentially reducing the duration and severity of your flu illness. 

Fruits and vegetables rich in vitamin C include:

• Oranges, lemons, kiwis, grapefruits, other citrus fruits

• Tomatoes, bell peppers, Brussels sprouts, and broccoli 

• Leafy greens

• White potatoes 

3. BRAT Diet (Bananas, Rice, Applesauce, Toast)

If you have nausea, vomiting, or diarrhea, doctors recommend the BRAT diet, which includes bland, low-fiber foods that are easy to digest and gentle on the stomach. They can satisfy hunger without giving you a queasy stomach.

4. Probiotic Foods

Probiotic foods (yogurt, kefir, kombucha, sauerkraut, miso, kimchi) create a healthy balance in the gut microbiome. There is scientific evidence that the gut microbiota communicates with the respiratory tract through the gut-lung axis and that changes in the gut microbiome can affect pulmonary immunity. 

Therefore, probiotic foods may have antiviral properties and can help regulate the body’s immune response against an influenza virus and reduce lung damage caused by inflammation.

5. Leafy Greens and Lean Protein

Nutrient-dense foods like leafy greens (spinach, kale, Swiss chard, collard greens) provide vitamins, minerals, and antioxidants that help combat inflammation. 

Lean protein, such as chicken, fish, and tofu, is essential for the body to repair damaged tissue and support a healthy immune system without upsetting your stomach.

6. Ginger, Garlic, and Other Spices

Ginger helps to empty your stomach faster and relieve nausea. If you have the flu, ginger extract may help.

Research has shown that garlic has antimicrobial and anti-inflammatory effects. People who took a garlic supplement tended to have fewer colds, though more research is needed. Adding crushed garlic to hot water or hot tea or taking garlic supplements can potentially strengthen your immune system, helping you fight infections and recover faster. 

In addition, ginger and turmeric can help alleviate congestion. You can add ginger or turmeric to hot tea or warm lemon water.

Hot peppers can be added to soups or broths to clear your sinuses and alleviate congestion. However, spice tolerance should be considered.

7. Whole Grains

Whole grains (whole wheat breads and pastas, brown rice, oats, corn) contain vitamins, minerals, antioxidants, and other nutrients like zinc and selenium that support the immune system. 

8. Other Foods To Eat When You’re Sick

Certain foods are believed to have antiviral effects, such as: 

• Nigella sativa (black cumin or caraway seeds)

• Cinnamon

• Licorice root

• Black pepper

• Moringa

• Honey

More research, systematic review, and meta-analysis are needed to confirm their efficacy and safety. 

Always check with your healthcare provider before oral administration of any supplements or traditional remedies because sometimes these substances can cause serious side effects or interfere with prescribed medications.

How Hydration Helps You Recover

Drink plenty of fluids when you’re sick with the flu. Some options for staying hydrated include:

• Water

• Teas (green tea, black tea, or herbal teas)

• Broths (bone, chicken, or vegetable)

• Chicken soup

• Orange juice or other fruit juices without added sugars

• Electrolyte drinks like Gatorade

While most people find hot beverages soothing for flu symptoms, some people find cold foods and drinks (for example, ice pops) can numb the pain from a sore throat. Ice pops made from fruit juices without added sugars are a great option if this is the case.

Hydration speeds up flu recovery in several ways. 

• Symptom relief: Sipping on warm beverages can soothe a scratchy throat. Fluids can thin mucus and make it easier to clear nasal passages and airways. 

• Hydration: Water is essential for immune function and is needed by all bodily systems to transport nutrients, remove waste, flush out toxins, and maintain cellular homeostasis. 

• Replenishes lost fluids: Drinking water and other fluids replenish fluids lost from the body through sweating with fever, diarrhea, and vomiting.

Foods and Drinks To Avoid

1. Dairy

Many people avoid dairy products when they are sick with the flu because they feel these foods increase mucus production. However, experts also say that drinking a glass of cold milk or eating frozen yogurt can provide relief from a sore throat and give you many important nutrients.

2. Processed, Greasy, Sugary, or Spicy Foods

Processed foods are hard to digest and can be dehydrating. Fried foods can make you feel queasy. Foods high in sugar contain empty calories without any nutrient value. Spicy foods can increase discomfort from a sore throat or cause stomach upset. 

3. Irritating Foods

It’s best to avoid foods that can scratch or irritate your throat, such as crusty breads, crackers, pretzels, other foods that have rough edges, hot peppers, and certain spices.

4. Caffeine and Alcohol

Caffeine and alcohol are dehydrating. Alcohol can make flu symptoms like headaches and body aches worse. Caffeine can interact with some cold and flu medicines.

When To Eat And When To Rest

It’s important to listen to your body and eat nutritious foods when you’re hungry. If you don’t have an appetite, eat easy-to-digest, bland foods like the BRAT diet.

The flu typically gets better within a few days with rest and fluids in otherwise healthy individuals. But while you are recovering from the flu, eating nutritious foods can boost immunity and help you feel better faster. In addition, certain foods can soothe flu symptoms. 

Tips For Managing Nausea

• Eat small, frequent meals every 2-3 hours instead of two or three large meals.

• Avoid greasy or spicy foods or foods with strong odors.

• Choose bland, low-fat foods like the BRAT diet. 

• Drink plenty of liquids.

• Stay upright for a couple of hours after eating.

When To See A Doctor

Call your doctor if you have:

• High fever above 102°F.

• Fever that lasts for more than five days.

• Shortness of breath or difficulty breathing.

• Chest pain.

• Severe dizziness.

• Severe weakness or muscle aches.

• Decreased urination.

• Seizures.

Call your doctor if your fever and cough improve but then worsen or come back. You may have flu complications like a secondary infection that needs to be treated.

FAQ Section on What To Eat With the Flu Virus
What Are The Five Stages of Flu?

The five stages of the flu are: 

1. Incubation: You’re exposed to the flu virus but don’t have symptoms yet.

2. Onset of symptoms: You start experiencing symptoms like mild fatigue, a scratchy throat, and sneezing.

3. Peak illness: You’re sick with the flu.

4. Recovery phase: You start to feel better.

5. Post-flu: You might have some lingering symptoms like mild fatigue or cough. 

Is Honey Good For the Flu?

Studies suggest that honey can be soothing and may reduce symptoms of upper respiratory tract infections like the flu and common cold. You can add honey and lemon to hot water or hot tea. However, honey is not safe for children younger than 1 year of age.

Is Coconut Water Good For the Flu?

Yes, coconut water is good for the flu as it provides flavorful hydration and electrolytes, and also contains glucose for energy.

How Do You Calm Flu Symptoms?

The flu is a self-limited illness that usually gets better on its own within a week in people without underlying health problems. To calm flu symptoms:

• Get plenty of rest.

• Drink lots of water and fluids.

• Eat a healthy diet that includes foods with antimicrobial properties and nutrients to support your immune system. For example, fresh fruit and vegetables, whole grains, and lean meat.

• Take a steamy shower to clear congestion.

• Take over-the-counter medications to treat fever, sore throat, cough, headache, and body aches.

• Make sure you get the flu vaccine before flu season starts to lower your risk of a severe flu illness.